General Warm Up (5–12)
3:00 Bike or Row
Then:
:30 Lat Stretch
:30 Pec Stretch each side
:30 Crab Stretch
Specific Warm Up (12–24)
2 rounds:
5 Banded Pass Through
5 Scap Push Ups
:10 Ring Support Hold
:10 Handstand Hold against wall
Then:
3 Pike HSPU
3 Ring Dips
3 Push Ups
3 rounds increasing difficulty to determine workout scaling.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
https://www.crossfit.com/workout/2005/07/06#/comments
Goal: 6–12 minutes
Cap: 15 minutes
Intermediate
Box Pike HSPU
Banded Ring Dips
Push Ups
Baseline
Ground Pike HSPU
Jump to Lockout Ring Dips
Kneeling Push Ups
(40–60)
3 rounds:
20 Banded Pull Aparts
15 Bent Over DB Lateral Raises
Rest as needed.
“JT”
This is the original Hero workout from CrossFit HQ and one of the greatest examples of simple programming creating brutal stimulus.
The volume itself is not massive. What makes this workout difficult is local shoulder fatigue and pressing stamina. Athletes should scale appropriately so they can continue moving without complete muscular failure.
Smooth pacing and controlled breathing are key today. Avoid reaching failure early on handstand push ups or ring dips.